Pan-Seared Mediterranean Cod in Tomato Basil Sauce Recipe
This Pan-Seared Mediterranean Cod in Tomato Basil Sauce is a delightful dish that combines the fresh flavors of the Mediterranean with perfectly cooked cod. The tomato basil sauce adds a burst of freshness to the tender cod fillets, making it a perfect dish for a special dinner or a casual weeknight meal.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Pan-Seared
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
Scale
Cod Fillets:
- 4 cod fillets
Tomato Basil Sauce:
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 2 cups cherry tomatoes, halved
- 1 can (14.5 oz) diced tomatoes
- 1/2 cup fresh basil leaves, chopped
- 1/4 cup dry white wine
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
- Season the cod fillets: Sprinkle salt and pepper over the cod fillets.
- Sear the cod: Heat 1 tablespoon of olive oil in a skillet. Cook the cod fillets for 3-4 minutes on each side until golden brown. Remove and set aside.
- Prepare the sauce: In the same skillet, add olive oil, onion, and garlic. Sauté until softened. Add cherry tomatoes, diced tomatoes, white wine, and half of the basil. Simmer for 10 minutes.
- Combine the cod and sauce: Return the cod to the skillet and spoon the sauce over. Simmer for 2-3 minutes.
- Serve: Plate the cod with sauce, garnish with remaining basil and lemon wedges.
Notes
- This dish pairs well with a side of couscous or crusty bread to soak up the flavorful sauce.
- For a spicier kick, add a pinch of red pepper flakes to the sauce.
Nutrition
- Serving Size: 1 cod fillet with sauce
- Calories: 320
- Sugar: 5g
- Sodium: 580mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 95mg
Keywords: Pan-Seared Cod, Mediterranean Cod, Tomato Basil Sauce, Fish Recipe